Week of June 29

Wowy.... where is the year going? June is almost done! With only 124 days until the Tampa event, you should be starting that final push on fundraising and getting the proper gear and training with it for your event!



Here is the training schedule for the week. (click to enlarge)



Don't let the holiday derail your training. If you are headed to the beach, do a mile of walking in the sand. Let's great for cross training.



Also make sure to check out the 3-Day page. I have posted tons of walks for July so come join me for a little walk! ;)



Walk & talk with you soon!

Amy :)

Topic of the Week - Pretty Toes

Ok... it's sandal season and you want pretty toes!

Before you book that next pedicure, hear me out!

I love a great pedicure just as much as the next walker... but leave the callauses! I know you are thinking, "yuck! I don't want rough spots on my feet." Fine, file the rough spots but leave the thicker layer of skin! Your training is helping to condition your feet for this incredible journey. Don't defeat (no pun intended!) the purpose! Keep the callauses soft and suptle. Totally removing them with chemicals or shaving is a bad move. I have seen plenty of walkers train for months to only get a pedi the week of the event and not stop their pedicurist from removing them.

Be kind to those feet! Get the feet massaged and toes painted pink! :)

Week of June 22

Ok... Bad Amy!


Sorry for the delay... the week is getting away from me already!

Here is the training schedule for this week.

I have one walk posted for Thursday of this week.... plus look for a Fort Wilderness walk on Saturday morning!

Only 130 days until Tampa!

Amy :)

Week of June 15

Hey there walkers~

Oh, the heat is on! Summer is in full force but don't let that hamper your training. Remember to keep hydrated and lots of sunscreen!

Here is the training schedule for the week. (click on schedule for a large view)

Keep checking the 3-Day page for upcoming training walks.

Walk and talk with you soon.
Amy :)

Tip of the Week - HYDRATION

Ok… topic of the week… Hydration.

Yes, you need to drink! I think they covered that pretty well at the Getting Started Meetings or any Training Walk you may have attended. But let’s break this down. You walk, you sweat, you lose fluids, you need to replace them. Plain and simple.

Water and Gatorade are a must for every 3-Day walker and crew member! You should be drinking a bottle of water and a bottle of Gatorade every two to three miles when walking or for every hour of cardiovascular activity. The water keeps your muscles from cramping and the Gatorade helps keep your electrolytes in balance. With this balance, your 3-Day will be a great experience.

I have heard lots of comments about Gatorade… I don’t like the flavor, it tastes funny, too many calories. Let me address this. 1. Flavor – there are several BASIC flavors on the 3-Day. Nothing fancy…red, orange, yellow, blue. Like I said basic! 2. Taste – same thing. Basics here too! 3. Calories – listen, yes, it has calories BUT you are burning TONS of calories on this event. Your body needs sodium, potassium and chloride that are essential for hydration and muscle function.

So start drinking up! A hydrated body is a happy body. As fabulous as the medical team is, you don’t want to have to meet them on event, unless it’s as you cross the finish line and they are cheering you on! Remember, Drink + Pee = No IV.

Walk and talk with you soon.
Amy :)

Saturday, June 13 - 5 miles - Ft. Wilderness Campground DISNEY

When: Saturday, June 13th - 8 am
Where: Fort Wilderness Campground - Disney - We will park near the kennels - follow the signs for the Hoop-Dee-Do Review
Mapquest/Google Address: 4510 N. Fort Wilderness Trl, Orlando, FL 32830
Mileage: 5 miles

I love this place to walk! We will do a 5 mile loop through Fort Wilderness Campground at Disney. Campground, not Wilderness Lodge! We will start our walk at the kennel.

Please bring your own hydration (the store does not open until 9am so be prepared!), fanny pack (time to break it in!), sunscreen (it will be HOT!), id and a smile! Restrooms are available along the route and there is LOTS of shade! Also make sure you eat breakfast before you arrive! The smell of bacon cooking will drive you crazy!!!

Please RSVP on the 3-Day page below or to amyw3daywalk@yahoo.com or 407.376.1213
http://www.the3day.org/site/GetTogether?cal_event_id=171641&gettogether=event_main&page=event_main&cal_invitee_id=&cal_activity_id=1040

Here a link to the route


For you "die-hard" walkers, you can add another loop for 10 miles.

See you Saturday!
Amy :)

Week of June 8

Hey there Walkers!

June is in full bloom and now everyone in the 3-Day training is training... no matter what city they are walking in!

Here is the schedule.





I will be posting all about Fanny Packs later on this evening!


Walk and Talk to you soon!

Amy :)

Fanny Talk and Blister How Tos!

Ok… the feet are happy with those shoes and socks. Now let’s move on to other walk essentials.

Let’s accessorize! Yes, accessorize! What are shoes without a great purse? Yes, a purse for your hips! You will need a fanny pack! They are things you need to have with you… just in case! Fanny packs, like purses, come in lots of different shapes, sizes, colors and prices. (disclaimer time… remember, this is just my advice! Not gospel!) You need something big enough for 2 water bottles, sunscreen, lip protection, blister pack, extra socks, small wallet, cell phone (in the off position), rain poncho and camera. No, I know you are not a pack mule but there are things you need to be prepared for. There are certain essentials that you will need for an event like this. The 3-Day is not just a walk around the park. There will be varied terrain and weather and you need to be prepared.

Back to the fanny… pack! You do NOT need to spend a lot of money on this item.

This is my old fanny pack (Anthony is now the proud owner… minus the frog! He’s mine!). You’ll notice… it’s not flashy, but very practical. It has TWO water bottle holders… a must! It helps balance your stride as you walk… I know, sounds silly but very true! Plus a center section for other necessities. Walmart and Target have great options in their sporting goods sections. Try them on! MUST DO!!! It needs to be comfortable since you will be spending lots of time wearing it! Walmart’s is about $11 and Target’s is about $21. I have had them both. The Walmart one wore a little too quickly and Anthony is now using my Target one! Enough said! My advice--- try them both! Other sources to consider are bike shops, Bass Pro Shop or Dick’s Sporting Goods.

First, let’s start

with the TWO water bottle holders. You need TWO! One for water, one for Gatorade. (if you don’t like Gatorade, tough! The stuff will save your butt during training and on event! Water it down but DRINK IT!) Speaking of water

bottles, most of the bottles that come with fanny packs have very narrow openings and are made of hard plastic. You will want to replace these with soft sided sports bottles. These bottles should have a wide opening so it’s easy to add ice and liquid to. On event, water and Gatorade are in gallon jugs and pouring them into narrow openings is messy. Plus ice does not fit easily!

There is another option, if the fanny purse is not your “thing.” You can use a Camelbak hydration system. It’s like a backpack with a watertight bladder to fill with water. They



come in several sizes. Just remember, you will need somewhere to put your other walk essentials plus you will need a water bottle for Gatorade.

I have used both fanny packs and camelbaks…they both work well. It’s just a matter of finding what works for you. Now is the time to try them out!

Before we get into the details of the contents, let’s talk Ziplock! You need Ziplock bags! Why? 1. Keeps everything organized. Nothing like tearing your entire fanny pack apart just to find your lip balm. 2. It’s rains! Even on the 3-Day! 3. Smelly socks are just that… SMELLY!!

Ok, center section of that fanny pack! What’s in it? All your stuff! ;)
ICE – No, not ice, ICE… In Case of Emergency contact info. You need to have a small wallet with ID, insurance card, debit card, small amount of cash (Twisty Treat ice cream is a great treat 15 miles into the day!). You will also want to have a 3x5 card with your emergency contact info, any allergies and other helpful info. Keep all of this in the same Ziplock bag.

CELL PHONE – ok, cell phone is handy BUT in the off position while you are on the route! If you just have to make that call that just can’t wait until Pit 3, step off the route, stop walking and place the call or TEXT! Cell phones are for emergencies only on event. Plus they make great alarm clocks while in tent city! But seriously, please NO cell phones used on the route. Crew members will remind (yell at) you to turn them off… and we don’t like to yell… but we do because we care and safety is job ONE! Plus walking and texting is dangerous! I have seen plenty of signs just jump out in front of people as they have been texting on the route! Keep your cell phone in the same ziplock as your wallet.


SUNSCREEN – there is no sense getting skin cancer in the fight against breast cancer. You will want a sunscreen that will not run when you sweat. Stinging eyes hurt! Coppertone Sport is great… especially the spray can and it also comes in a stick for your face. It doesn’t run and burn your eyes. Bullfrog is also pretty good. Make sure it’s a high enough SPF to keep those harmful rays away…. 30 or higher! Try a couple to find one that works for you. Also remember to reapply several times throughout the day. PLUS don’t forget your lips! Rehydrating causes lip protection to disappear. Keep your lip protection handy at all times… try one that comes with a clip to hang on your lanyard. I have seen lots of puffy lips from sun poisoning… don’t become Angelina or Anthony! Keep all your sunscreen together in a gallon ziplock.


EXTRA SOCKS – You’re thinking, I will have socks on, why do I need extras? Well, short answer – feet sweat, sweaty feet = blisters! Enough said! By changing your socks during lunch, your feet stay dry and happy. Yeah! Keep your socks in their own ziplock and then put the smelly ones right back in the bag!


RAIN PONCHO – Ok, it’s Florida. It rains! Mother Nature is not guaranteeing a “perfect” 3-Day weather weekend, so invest the 99 cents in a disposable rain poncho… personally, I would get 3… one for each day! They also make great ground covers during lunch.


BLISTER PACK – I know, you’re thinking, “I’m not get to get blisters” or “They have medical at all the pits so I don’t need to pack my own
stuff”, well… guess again! You WILL get at least one blister between training and the event! It’s just the way it is! YOU need to be prepared to take care of your feet. (Emphasis on YOU!... even though there are medical personnel on event, you are responsible for you! Learn how to protect your feet and leave the hard cases for the doctors!) Blister packs are very easy to make and you probably have everything you need already in your medicine cabinet.




1. Bandaids – The fabric ones are the best. Make sure they have the good adhesive!
2. Neosporin – The “secret” healer of 3-Day blisters.
3. Moleskin – you may not have this in your medicine cabinet but it’s worth the stroll down the footcare aisle at Walgreens or CVS. Buy the thinner kind.

4. Baby powder – the travel size is perfect. Dry feet = happy feet!

Here are a few other options you may find helpful.
1. Travel size first aid kit – They are 99 cents at Target. The plastic case is worth the price of admission. It can hold everything you need. Plus it comes with some bandaids and antiseptic wipes.
2. Manicure or sewing kit scissors – these are perfect for cutting moleskins as needed.
3. Toe sleeves – Another little wonder that has saved several toes… including mine! Another find in the footcare aisle.
4. Blister bandaids – these are a bit more specialized and are available at pit stops or Walgreens again.


Use the Travel First Aid Kit to hold the bandaids, toe sleeves, antiseptic wipes, moleskin and scissors… yes, they will fit. Everything for the Blister Pack will fit nicely in a Quart sized Ziplock bag. Use the FREEZER type… they are thicker.

Now, that you have all the stuff for the Blister Pack, let me share the “3-Day Way to Protect Blisters.”
1. Never POP, lance or drain a blister! NEVER! Why? This is the body’s way of protecting the problem area.
2. Gently clean the top of the blister.
3. Apply Neosporin to the top and cover with a bandaid.
4. If the spot still rubs once you put your shoe back on, add mole skin over the top of the bandaid. If you use moleskin just be aware that you need to leave it on until it’s ready to come off. You may pull skin off… ouch!
5. If you have a large blister or one under your toenail, go to medical. They will lance it and bandage it.
Ok… the last “must have” is a fabulous miracle product…

BODY GLIDE – I think this literally saved a few butts on event… mine included.

This type of distance walking causes skin to rub. Rubbing is BAD! Body glide comes in a deodorant type stick container so no messy hands or gooey feeling like with Vaseline. It’s great for feet, toes,
heels, upper arms, thighs, knees …and even a few other areas! Wink, wink! I would highly recommend getting your own because you will not want to share… especially if you know where other people may be putting it! ;) This is available at Sports Authority or at a bike shop.





Just beware of the Body Glide with the RED cap. This is the Ben Gay version. Great for after the walk but may cause some issues on the walk itself. It can heat up really fast!!!

If you need Ben Gay, try Bio-Freeze. This comes in a roll on and it great for tired muscles and minor aches and pains. The Medical Staff uses this. It is not available in stores, but is online. Great stuff!

So, these are the basics that I would recommend. Yes, it will all fit in a fanny pack…. HONEST!

As you continue your training, you will find other things that work for you. My miscellaneous things include a yoga strap for stretching at stops, Destin baby ointment for road rash (it helps with the sting and make the burning go away!) and a dri-wick towel to help me keep my hands and face dry plus it keeps my hands busy to help keep “sausage” fingers under control. A golf towel will also work.

I can do a Fanny Pack workshop, if it would help. Just let me know.

You can do it! Get out and walk!

Walk and Talk to you soon.
Amy :)

Shoes and Socks! The foundation of your 3-Day!

I know that the 3-Day has told you about training and fundraising and what to expect on event at the Getting Started Meetings, but we need to start at the beginning. YOU are walking 60 miles in 3 days, not counting the 585 miles (give or take a mile) of training you will do. You need to start with your feet. The right socks and shoes are a must to make this journey bearable for your feet.

(ok…disclaimer time: I will give lots of advice in the blog, but by no means is this the gospel. This is just advice…take it or leave it! This are just helpful tips I have learned along the way)

First, let’s talk shoes. The proper fit is key. TrackShack (1104 N. Mills Ave, Orlando, FL 32803) and New Balance Winter Park (460 N. Orlando Ave, Suite 110, Winter Park, FL 32789) are two of the best places to start. New Balance is a sponsor of the 3-Day and will offer a discount. TrackShack is great because they will measure and fit you to exactly the activity you are doing. Make sure to tell them you are doing a 60 mile walk. You want to make sure the shoe has a wide toe box and plenty of wiggle room. The more room, the less likely you will have rubbing…. KEY! You will want shoes one size BIGGER! Don’t believe me – at the next training walk, ask me about 2005 and the wrong size shoes! YIKES! Also, if you go the TrackShack and they fit you to a New Balance shoe, you can go to New Balance and purchase them with the discount. Save money when you can! Also, you are going to need two pairs of shoes to get you through training and the event. If you can afford to buy two pairs now and alternate them during training, do so. The event is not the time or place to break in new shoes.

Ok…moving on. The next time of defense, socks. I know, most people think, socks are socks… NOT TRUE! The right sock and do a lot for you. I have tried at least 6 different brands before I found the “perfect” sock for me. Dri-wick is great. It helps keep feet dry. But another consideration is padding. Walkers need different areas of support then runners. Look for socks geared toward walkers with additional padding on the top of the foot and the heel. I like Thorlos (5632 International Drive, Orlando, FL 32819). There are several places in Orlando that sell these socks but the Thorlos Factory Outlet may be worth the drive. They sell “seconds” which have really no flaws for ½ price. They have several “levels” of socks for every activity imaginable. Plus if you bring your shoes in with you, they will let you try on socks with your shoes to find the right fit. I suffered with plantar fasciitis after my first year of training and then found these socks. THEY ARE FABULOUS! My feet are fine now thanks to the extra cushioning of these socks. My advice – try a couple different brands. The most expensive are not necessarily the best for you.

I know, I have given you lots to think about and consider. Now is the time to experiment with shoes and socks, NOT SEPTEMBER! Take care of your feet and your feet will take care of you. :)

Week of June 1

Happy Monday... and happy walking!

Here is the training schedule for the week. (Click for a larger view)

Walk and talk to you soon.

Amy :)